Class 1 – Force

Static Warm-Up – 2 Minutes Each
  • Arms – Hand Stand Holds (10 seconds & repeat)
  • Legs – Pistol Squat Holds (10 seconds & repeat)
  • Abs – Breakdancers (10 seconds & repeat)
  • Core – Bridge Hold (10 seconds & repeat)

See SKILLZ Signature Warm-Ups:

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Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on FORCE.
  • FORCE refers to how much height and/or power you can generate in your techniques.
  • This is important, especially in performance martials arts to demonstrate that your techniques are effective.

Here are the three ways that we are going to improve your FORCE today:

1. Having FORCE with jumping. 2. Adding FORCE in your rotations. 3. Demonstrating full execution of each technique.
Skill-Building Drills – 25 Minutes

Touchdown:

Students will practice their spin hook kick kicking a pad as hard as they can then land their kicking foot in the ring behind them.

Ballerina:

Students will hold left leg up in front kick chamber, students must demonstrate 10 jumps doing a 360 jump and landing on 1 foot.
Technique Training

Practice Testing Requirements.

View Testing Chart

See How To Videos:

Stretching – 5 Minutes
  • Partner Poses

See SKILLZ Signature Stretching:

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Game – 3-minutes
  • Speed Ball

End of Class Announcments:

1 Minutes